Cheer Performance Warm-Up

Increasingly, specific sports are blamed for injuries when those sports may actually be helping the athlete postpone an ailment for weeks, months or years. These exercises are designed to help problem areas in your sport so you can have less pain and boost your performance. 

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Use the exercises both before and after your activity. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. On days that you are not playing your sport, use the daily warm-up exercises to stay feeling young and active.

Do These - Takes 3 Mins

HOW: EVENLY SQUEEZE THE SHOULDER BLADES TOGETHER, THEN RELEASE.

HOW: ELBOWS BENT WITH ARMS RAISED IN A “STICK’EM UP” POSITION. CIRCLE ELBOWS UP AND BACKWARD.

HOW: BEND KNEES, HINGE HIPS, ARCH LOWER BACK FORWARD, AND SIT YOUR BOTTOM BACK, KEEPING YOUR TORSO STRAIGHT AND VERTICAL. FEET ARE HIP-WIDTH APART. SQUAT DOWN AND THEN RETURN TO STANDING POSITION.

HOW: ARMS POINTING UPWARD, ELBOWS BENT 90 DEGREES. LEAN BACK INTO WALL AND TOUCH ELBOWS AND WRISTS TO THE WALL. GLIDE ARMS UP AND DOWN THE WALL.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

HOW: WITH STRAIGHT ARMS, HINGE AT YOUR HIPS, PRESSING BELLY TOWARD THE GROUND SO AS TO CREATE A TABLETOP WITH YOUR BACK. NOW WITH VARIOUS FOOT POSITIONS, FIRST PIGEON-TOED, HOLD POSITION. THEN DUCK-TOED. THEN FEET LINED UP.

HOW: STEP TO YOUR LEFT SIDE AS FAR AS POSSIBLE WHILE STILL FACING FORWARD. NOW REACH TO REST YOUR LEFT ARM BESIDE YOUR LEFT FOOT. THEN REACH RIGHT ARM UPWARD. THEN REPEAT ACTION ON THE RIGHT.